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Lean Growth
General
Advanced
Machine strength
Plan Details
The Lean Growth routine by i_amlegion is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back & Chest
Est. 39 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Forward Chest Dips
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Tue
Abs & Cardio
Est. 58 min
7 exercises
Decline Crunch
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Oblique Twists
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Legs
Est. 33 min
5 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Thu
Abs & Cardio
Est. 58 min
7 exercises
Decline Crunch
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Oblique Twists
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Shoulders, Arms & Traps
Est. 45 min
7 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Smith Machine Shrugs
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sat
Abs & Cardio
Est. 58 min
7 exercises
Decline Crunch
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Oblique Twists
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
